How many repetitions per set should older adults ideally aim for when performing strength training exercises?

How many repetitions per set should older adults ideally aim for when performing strength training exercises?

• A. 5-10 repetitions
• B. 10-15 repetitions
• C. 7-15 repetitions
• D. 15-20 repetitions

Answer: (C)

The recommendation for older adults performing strength training exercises is typically to aim for 7-15 repetitions per set. This range is beneficial because it strikes a balance between building muscular strength and promoting muscle endurance. For older adults, who may experience age-related changes such as decreased muscle mass and strength (sarcopenia), focusing on a moderate number of repetitions allows them to perform exercises safely and effectively. The 7-15 repetitions range encourages the use of resistance that is manageable while still challenging enough to stimulate strength improvements. Additionally, this repetition range helps older adults avoid excessive fatigue that could lead to poor form or increased injury risk, which is particularly important as they may have a higher susceptibility to falls and fractures. By concentrating on a moderate number of repetitions, instructors can help ensure that older adults maintain proper technique and gain the maximum benefits from their strength training regimens. Ultimately, the 7-15 repetitions per set provide a practical and effective approach to strength training for older adults, promoting health, functional ability, and independence.

The recommendation for older adults performing strength training exercises is typically to aim for 7-15 repetitions per set. This range is beneficial because it strikes a balance between building muscular strength and promoting muscle endurance.

For older adults, who may experience age-related changes such as decreased muscle mass and strength (sarcopenia), focusing on a moderate number of repetitions allows them to perform exercises safely and effectively. The 7-15 repetitions range encourages the use of resistance that is manageable while still challenging enough to stimulate strength improvements.

Additionally, this repetition range helps older adults avoid excessive fatigue that could lead to poor form or increased injury risk, which is particularly important as they may have a higher susceptibility to falls and fractures. By concentrating on a moderate number of repetitions, instructors can help ensure that older adults maintain proper technique and gain the maximum benefits from their strength training regimens.

Ultimately, the 7-15 repetitions per set provide a practical and effective approach to strength training for older adults, promoting health, functional ability, and independence.